Dumbbell Plank Pull-Through

Also known as: Plank Pull-Through

CoreStrengthBalanceFunctional

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Body Part: Abs

Description

The dumbbell plank pull-through trains the trunk to resist rotation as the hands take turns supporting and moving a weight. Hold a high plank with your feet spread, lift the dumbbell slightly and carry it beneath your torso to the other side. Set it down, restore hand support and switch hands.

How to Perform

Place a dumbbell on the floor just outside your left hand. Set up in a high plank with your hands under your shoulders, legs straight and feet wider than hip width for balance.
Brace your core, squeeze your glutes and keep your body in a straight line from head to heels. Keep your neck neutral and look at the floor slightly ahead of your hands.
Shift your weight slightly into your left hand and feet without letting your hips rotate or sag.
Reach your right hand under your chest, grip the dumbbell, lift it slightly and carry it to the right side.
Place your right hand back under your shoulder and regain a stable plank position.
Shift your weight to the right hand and feet, then use the left hand to lift the dumbbell slightly and carry it back to the left side.
Continue alternating hands with controlled transfers and keep your hips and shoulders facing the floor.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set up in a high plank with your hands under your shoulders and your feet slightly wider than hip width for stability.
Look at the floor just ahead of your hands to keep your neck relaxed.
Press the supporting hand firmly into the floor and keep the supporting shoulder stable, not shrugged up toward your ear.
Alternate sides evenly, maintaining the same plank position throughout the set.
Wrap your thumb around the handle before lifting the dumbbell.

Common Mistakes

Letting the hips rotate or sway as the dumbbell moves across the body.
Allowing the lower back to sag or the hips to lift out of the plank position.
Reaching too far forward for the dumbbell.
Moving the dumbbell too quickly, using momentum.
Stopping the pull short or placing the dumbbell too far to the side, which increases trunk rotation.
Holding the breath.